168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Friday April 13th

April 12, 2012

CrossFit Cape Cod WOD

Nutts 

For Time
10 Handstand push-ups 
15 reps Deadlift 250/175 
25 Box jumps, 30/24
50 Pull-ups 
100 Wallball shots, 20/14
200 Double-unders 
Run 400 meters with a 45lb plate

MOBILITY

Just 2 Spaces Left For The Triple Crown Throw Down!


Saturday No Open Gym We are Doing a…


Team WOD!


RUN 1 Mile
100 Push Ups
100 Box Jumps 24/20
10 Rope Climbs
Run 1 Mile


Teams of 2 or 3  Preferably 1 Male and 1 Female Work together until the whole WOD is done!

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  1. SarahSprague Reply

    Appropriately named

  2. michael Reply

    10 handstand push ups? Good thing i’ve been practicing. Im pretty confident i can do a handstand using the wall.

  3. jwash Reply

    I think tomorrow’s workout breaks 3of the 4 treaties in the Geneva Convention.

  4. Anonymous Reply

    One of the toughest WODS I have seen! I can’t wait to be tested! Kurt M

  5. Anonymous Reply

    This might be a dumb question! Can you participate in the team workout on Saturday if you are not signed up for the team event? I would love to do this workout! Kurt

  6. Greg B. Reply

    Kurt, the team WOD is not related to the team event – so please come join in.

  7. amanda Reply

    Tomorrow’s 6:30 am class will still be the regular open gym. But if you have a team together that wants to do the team WOD at that time then feel free to come in at that time as well:)

  8. Mark Lee Reply

    Team WOD is the workout of the day for Saturday.

  9. Anonymous Reply

    ” Nutts” ruined me for tomorrow! But I’ll see you guys in the A.M for some more punishment! Kurt

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